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2016 Log
- Thread starter Jester
- Start date
116.0. Expecting a few hundred grams off whenever water catches up to fat loss but no hurry.
Doubled mini-bench; 5-70@6, 72.5@7, 75@8. 5-70@7.
BB rows; 4x8-12@8-130.
Seal rows; 4x12@8-75, narrow grip.
Inverted rows; 4x12@7-8.
Triceps extensions, green band, 200 reps.
Doubled mini-bench; 5-70@6, 72.5@7, 75@8. 5-70@7.
BB rows; 4x8-12@8-130.
Seal rows; 4x12@8-75, narrow grip.
Inverted rows; 4x12@7-8.
Triceps extensions, green band, 200 reps.
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116.0
Leg extensions; 3x20-100+micro band.
Neck extensions - 3x20-20
CB zercher hold for 30s- 160
Standing jumps - 3x10-20kg.
BB curls; 3x10-40.
CB zercher hold 30s- 160.
Dips; bw 3x10.
Seated jumps; 3x10-20kg.
CB zercher hold 30s - 160.
Behind the back wrist curls; 3x20-70.
Reverse curls feel more isometric than anything so swapped them out for BTB wrist curls. Plenty of isometric work on training days.
Leg extensions; 3x20-100+micro band.
Neck extensions - 3x20-20
CB zercher hold for 30s- 160
Standing jumps - 3x10-20kg.
BB curls; 3x10-40.
CB zercher hold 30s- 160.
Dips; bw 3x10.
Seated jumps; 3x10-20kg.
CB zercher hold 30s - 160.
Behind the back wrist curls; 3x20-70.
Reverse curls feel more isometric than anything so swapped them out for BTB wrist curls. Plenty of isometric work on training days.
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116.1. Time to get slightly more aggressive in calorie reduction, I think.
Lower body speed and squat focus;
Box squat, wide stance; 4x5-120kg, 60-90s break.
Close stance squat to box: 3x10-90@6. Too light. Q for these out of the bottom is ‘knees back’.
Speed pulls, beltless; 5x5-160@5, 60-90s break.
Power rows; 4x5-140@6. Could bump the weight a bit next time, but intentionally kept it lower to figure out the form I want for these.
Sumo, beltless; 2x5-120. Strictly an extra hip variation. I have no ROM on this with a straight back and hips forced down, but it works the adductors and abductors both and feels good for them. These were negligible RPE and reps will go up per set over time.
Farmer’s walk; 6x40m-100kg. Figured out a better way to use the CB for this and will be doing a lot more moving forward.
Lower body speed and squat focus;
Box squat, wide stance; 4x5-120kg, 60-90s break.
Close stance squat to box: 3x10-90@6. Too light. Q for these out of the bottom is ‘knees back’.
Speed pulls, beltless; 5x5-160@5, 60-90s break.
Power rows; 4x5-140@6. Could bump the weight a bit next time, but intentionally kept it lower to figure out the form I want for these.
Sumo, beltless; 2x5-120. Strictly an extra hip variation. I have no ROM on this with a straight back and hips forced down, but it works the adductors and abductors both and feels good for them. These were negligible RPE and reps will go up per set over time.
Farmer’s walk; 6x40m-100kg. Figured out a better way to use the CB for this and will be doing a lot more moving forward.
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115.7. 10kgs of fat loss to go. Hopefully 5 remaining this year and then once paused/stabilised, I should regain 3-4kgs of glycogen and water in a fully rested state, i.e pre-meet. My options for next year are probably tested 105kg (IPF affiliate) or untested 110kg :/. Would prefer a tested 110 but can’t do much about Australia’s geography.
Buffalo bench with double mini bands; 10-70 (no bands), 3-70,75,80@9. 6-70@9.
Pullups, gorilla grip; 4, 4x8. Supersetted.
Buffalo CGBP; 3x10-70@8.5.
BB rows; 3x10-110. Supersetted. Trying to do these with as high hips and horizontal torso as I can. Wide grip.
Seal rows, narrow spacing, gorilla grip; 15-70, 3x10-80. Tried it with fat gripz for a few reps at 70, but I’m not quite there just yet. Not too far away though.
Banded triceps extensions; 4x10, green bands, high starting tension.
Lunch
SG CB trap shrugs; 3xamrap no straps, 1x amrap straps - 100kg
Pushups; 3xamrap.
Just wanted to get something done.
Buffalo bench with double mini bands; 10-70 (no bands), 3-70,75,80@9. 6-70@9.
Pullups, gorilla grip; 4, 4x8. Supersetted.
Buffalo CGBP; 3x10-70@8.5.
BB rows; 3x10-110. Supersetted. Trying to do these with as high hips and horizontal torso as I can. Wide grip.
Seal rows, narrow spacing, gorilla grip; 15-70, 3x10-80. Tried it with fat gripz for a few reps at 70, but I’m not quite there just yet. Not too far away though.
Banded triceps extensions; 4x10, green bands, high starting tension.
Lunch
SG CB trap shrugs; 3xamrap no straps, 1x amrap straps - 100kg
Pushups; 3xamrap.
Just wanted to get something done.
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116.5
GPP setup:
Shrugs double overhand then hook; 3xamrap-160kg.
Weighted jumps; 3x10-20kg.
CB zercher hold; 30s-170kg.
Green band hammer curls; 3xamrap.
Neck extensions; 3xamrap@RIR9-20kg.
CB zercher hold; 30s-170kg.
Seated jumps; 3x10-20kg.
Dips; 3x-amrap@RIR9-bw.
CB zercher hold; 30s-170kg.
Definitely overdid things yesterday and some token carbs bumped them scale a bit but not recovery. Will need to be more sensible moving forward.
Only did two circuits, didn’t want to risk an unnecessary injury or tweak.
Afternoon;
4km walk
One-sided CB carries, 50m; 6x40kg, 4-50kg each side.
GPP setup:
Shrugs double overhand then hook; 3xamrap-160kg.
Weighted jumps; 3x10-20kg.
CB zercher hold; 30s-170kg.
Green band hammer curls; 3xamrap.
Neck extensions; 3xamrap@RIR9-20kg.
CB zercher hold; 30s-170kg.
Seated jumps; 3x10-20kg.
Dips; 3x-amrap@RIR9-bw.
CB zercher hold; 30s-170kg.
Definitely overdid things yesterday and some token carbs bumped them scale a bit but not recovery. Will need to be more sensible moving forward.
Only did two circuits, didn’t want to risk an unnecessary injury or tweak.
Afternoon;
4km walk
One-sided CB carries, 50m; 6x40kg, 4-50kg each side.
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116.1 but feeling fairly recovered beyond sleeping on the left shoulder again and pissing it off, right after I’d managed to settle it over the last few weeks.
DL; 1-220, 230, 240, 250@9ish. Closer to a 9 speed than an 8. Massive fatigue hangover from the weekend. 3x3-220@7. My bracing sucks these days, induces a light-headed feeling too soon, potentially have the belt set too tight. Will loosen it up next time.
RDL; 3x8-180@7. Trying these with different stances to see what feels best.
SG RDL beltless; 3x8-140@6.5. Over compensated for removing the belt. 150 next time.
Squat variant and one-sides carries during midday break.
Front squat to box; 3x10-70. Haven’t done these in a long time and it’s showing.
CB one sided carries; 10x25m (50m total) per side-50kg.
DL; 1-220, 230, 240, 250@9ish. Closer to a 9 speed than an 8. Massive fatigue hangover from the weekend. 3x3-220@7. My bracing sucks these days, induces a light-headed feeling too soon, potentially have the belt set too tight. Will loosen it up next time.
RDL; 3x8-180@7. Trying these with different stances to see what feels best.
SG RDL beltless; 3x8-140@6.5. Over compensated for removing the belt. 150 next time.
Squat variant and one-sides carries during midday break.
Front squat to box; 3x10-70. Haven’t done these in a long time and it’s showing.
CB one sided carries; 10x25m (50m total) per side-50kg.
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116.2 managing the guesstimated cals and carbs of homemade bread vs store stuff. We’ll see how it goes I suppose.
Bench; 10-70, 3-90, 1-100, 110, 115, 117.5@8.5. 3x5-100@9.
BB rows; 9x6-120@7ish. Time to take these more seriously and load up week to week. Am using them to work on my DL starting position and slack pull.
Inverted rows; 4x12@8ish-bw. I think improving volume on these is with very mild load progression given the practical difficulty might be the way to go. Might put a weight vest on the Christmas wish list for Santa.
Dips; 3x10-be. These seem to put the shoulder back into the right place, for whatever reason. Nice and easy setup.
Break
OHP; 3x5-60kg.
WG pullups; 3x5@6-7. Supersetted.
CB farmers walk; 120kg; 5x50m.
Bench; 10-70, 3-90, 1-100, 110, 115, 117.5@8.5. 3x5-100@9.
BB rows; 9x6-120@7ish. Time to take these more seriously and load up week to week. Am using them to work on my DL starting position and slack pull.
Inverted rows; 4x12@8ish-bw. I think improving volume on these is with very mild load progression given the practical difficulty might be the way to go. Might put a weight vest on the Christmas wish list for Santa.
Dips; 3x10-be. These seem to put the shoulder back into the right place, for whatever reason. Nice and easy setup.
Break
OHP; 3x5-60kg.
WG pullups; 3x5@6-7. Supersetted.
CB farmers walk; 120kg; 5x50m.
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115.9
CB for everything but deadlifts.
Box squat, speed protocol; 5-70kg, 4x5-130kg. 90s between sets.
Deadlifts, beltless, speed protocol; 5x5-170kg. 90s between sets.
Narrow stance squat to box; 3x10-100kg@6.5ish.
Good mornings; 5-120, 10-140@6. Meant to be 2-3 sets but little miss woke up a tad early so called it there.
One sided carries later.
CB one sided carries; 8x25m per side(50m total), 50kg. Time to bump to 60kg I think.
CB for everything but deadlifts.
Box squat, speed protocol; 5-70kg, 4x5-130kg. 90s between sets.
Deadlifts, beltless, speed protocol; 5x5-170kg. 90s between sets.
Narrow stance squat to box; 3x10-100kg@6.5ish.
Good mornings; 5-120, 10-140@6. Meant to be 2-3 sets but little miss woke up a tad early so called it there.
One sided carries later.
CB one sided carries; 8x25m per side(50m total), 50kg. Time to bump to 60kg I think.
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115.5
Buffalo bench with doubles mini-bands; 10-dbl mini’s, 5-70, 3x5-72.5@8-8.5.
CG buffalo bench; 3x10-72.5@7-8ish.
BB rows; 8x6-130@8. Supersetted with all bench details.
Seal rows; 10-80, 2x10-82.5@7.
Dips; 3x10-bw@9ish. Supersetted.
OHP; 3x5-60kg@7.
Chin-ups; 11x2. Trying our Starting Strength’s elbow tendinitis routine of high set, low rep chins.
Buffalo bench with doubles mini-bands; 10-dbl mini’s, 5-70, 3x5-72.5@8-8.5.
CG buffalo bench; 3x10-72.5@7-8ish.
BB rows; 8x6-130@8. Supersetted with all bench details.
Seal rows; 10-80, 2x10-82.5@7.
Dips; 3x10-bw@9ish. Supersetted.
OHP; 3x5-60kg@7.
Chin-ups; 11x2. Trying our Starting Strength’s elbow tendinitis routine of high set, low rep chins.
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115.1. Things continuing in the right direction.
GPP;
Leg extensions strict with concentric 1-2s hold; 3x15-40.
Shrugs, strict; 3x15-160.
Step ups, strict, knees forward.; 3x10-bw.
OHP; 3x10-50kg.
CB one sided hold, as long as possible; 70kg.
Standing jumps; 3x10-bw.
Neck extensions; 3xamrap.
Triceps extension; 3x15, green band high tension.
CB one sided hold, as long as possible; 70kg.
Reverse hyper, strict slow concentric with 1-2s hold; 3x10-40kg. Never had a back pump quite like this before. Felt fantastic.
GPP;
Leg extensions strict with concentric 1-2s hold; 3x15-40.
Shrugs, strict; 3x15-160.
Step ups, strict, knees forward.; 3x10-bw.
OHP; 3x10-50kg.
CB one sided hold, as long as possible; 70kg.
Standing jumps; 3x10-bw.
Neck extensions; 3xamrap.
Triceps extension; 3x15, green band high tension.
CB one sided hold, as long as possible; 70kg.
Reverse hyper, strict slow concentric with 1-2s hold; 3x10-40kg. Never had a back pump quite like this before. Felt fantastic.
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115.6. I thought I’d done a better job of refeeding but I guess not.
DL; 1-220, 230, 240, 250, 255@9something. 2x3-225kg. Looking for modest linear progression at this point.
FPDL; 3x5-200kg. Because I’m a masochist. Replacing RDLs, just using heavier work set rep ranges.
Halting DL; 3x8-170@7. These felt good, going to spell them over SG RDLs for a while.
Break
LBBS; 3x5-120. Going to aim for some linear progression on these. Scrapped front squat due to wrist and shoulder. And my back squat is appallingly embarrassing right now.
One-sided carries; 6x grip failure, each side, 60kg.
Reverse hyper, strict slow concentric with 1-2s hold; 2x10-40kg.
DL; 1-220, 230, 240, 250, 255@9something. 2x3-225kg. Looking for modest linear progression at this point.
FPDL; 3x5-200kg. Because I’m a masochist. Replacing RDLs, just using heavier work set rep ranges.
Halting DL; 3x8-170@7. These felt good, going to spell them over SG RDLs for a while.
Break
LBBS; 3x5-120. Going to aim for some linear progression on these. Scrapped front squat due to wrist and shoulder. And my back squat is appallingly embarrassing right now.
One-sided carries; 6x grip failure, each side, 60kg.
Reverse hyper, strict slow concentric with 1-2s hold; 2x10-40kg.
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115.3
Bench; 10-70, 3-90, 2-100, 1-110, 115, 120@9ish. 3-110@8. Workout cut short. Top single moved really well. Pinkies on rings.
SG BB rows; 5-70, 120. 6x5-130@7ish. Supersetted.
Break
OHP; 3x5-62.5@7ish.
Starting strength elbow tendinitis chin-up protocol; 5x2, 10x3.
Dips; 5x8-bw. Supersetted.
Bench; 10-70, 3-90, 2-100, 1-110, 115, 120@9ish. 3-110@8. Workout cut short. Top single moved really well. Pinkies on rings.
SG BB rows; 5-70, 120. 6x5-130@7ish. Supersetted.
Break
OHP; 3x5-62.5@7ish.
Starting strength elbow tendinitis chin-up protocol; 5x2, 10x3.
Dips; 5x8-bw. Supersetted.
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